I'm hoping this will provide me with new insight as well as create a sense of accountability for myself. I've started and stopped a weight training program a couple of times for the past two years, but trying my best to stick with it this time.

I've been doing cardio work - interval training for about four weeks and back on weights for two weeks. I have now shifted to Tabata cardio on a stationary bike with 20/10 work/rest split for 4 mins w/ 5 min each warm-up and cool-down. Today, I was able to do 1.75 sets = 1 - 4min set and 1 - 3min set at level 3 on the bike. I'm working towards 3 sets of 4 min each. I was doing cardio 6 days a week until I started weights again; but doing 3 days for now since weight training kicks my cardio into high gear.

Nutrition: I'm improving one step at a time. Cutting sugar, bread and flour where I can. Increased vegetables, protein and fruit in take. I know protein, carbs and fats are important especially when replenishing energy taken by workouts.

Next post will have last day or two achievements. I would like a general critique on routine to ensure I'm hitting most (if not all) muscles in some way. I am limited to a "home gym" but I have plenty of weights, barbell, dumbbells, curl bar, kid's monkey bars and few extras. Thanks in advance for your insight.

Deadlift - 1 set @ 125lbs - 10 reps, 2 sets @ 130lbs - 10 & 6 reps; holding at 130lbs for tomorrow to make sure good form; if I get 10+ will move up. I'm slowly working my way up as this is a new exercise for me and the form is crucial and makes me nervous. So far so good.....

Deadlift: Took stuward's tip and did (1) cluster set of 10 reps at each 135lbs, 140lbs & 150lbs

Squat: 1 set @ 145lb - 8 reps; 2 sets at 150lbs - 8, 6 reps

Bent-over Row: (3) @ 115lbs - 8,6,6

Bench Press: 3 sets @ 140lb - 6,2,2; 1 set @ 135lb - 3; Got carried away with the weight as it was easier to slap (2) 35's on than reset the weights. Won't be doing that on Monday.

Pull-up: 3 sets (1 foot on bench) 5,5,5 - it's hard to gauge this one as I don't seem to be putting the bench in the same spot each day. - Could use some advice on best method for doing these when I can't do one yet.

Shoulder Press: 3 sets @ 60lbs - 8,6,6

Rev Crunches: 17

Ball Squeezes: 16

I managed to get 1 - 4min set of Tabata on stationary bike lvl 3 in after workout: Cal - 89.9, Mi-2.941.

In case you are wondering and need to know, I'm working for Power/Strength. I've chosen the 3 sets of 6-8 as it is in between these two work out plans.

I'll finish up week 2 tomorrow with cardio. Between weeks 6 and 8, I would like input on what I should do to change things up a bit.

Mon was limited at I had already done Tabata before finding the machines. I can't recall the machines I used; I think they were Extreme Motion or something to that affect. I'm not sure why the weight was more intense, but it was.

Are these machines a decent alternative to free weights? Any suggestions for when I find myself in this predicament again (as I will in a couple of weeks): away from home with no one around........

Have a few more direct questions:
i) Do you see any exercises where I may be stalling or will stall soon?
ii) I'm currently doing 3 sets of 5, and I am wondering if I should go to the standard 5x5?
iii) This is my 3rd week using 3 sets of 5 reps and the exercises below, and it's my 8th week working out. Should I be looking to make a change so that I do not stagnate i.e. my body does not get use to the workout?

Wednesday - out of town so I get to go to the gym and play with machines; I used Icarian Smith Machine for both Squats and Bench Press, but I don't know how much the bar weighs. The weights shown are actual weight on the bar excluding the bar:
Squat - 5/95x2, 5/125, 3/165, 5/195x3
Bench Press - 5/70x2, 5/95, 3/115, 5x140
Deadlift - 5/140, 3/185, 2/225, 5/257.5 - I couldn't believe I forgot to put a 2.5 on one side of the bar.....shiece.

I am nervous about the weight being so low on the machine, but I can tell you I worked my butt off for those numbers. If anyone can tell me what the weight of the bar is I'll know what the total weight is.

*Used Icarian Smith Machine for Squats. I've asked the facility for data on the machine, but no one seems to know anything about it. This is week 10 (4th week for this routine). How does everything look?!?

Monday
Workout is 3 sets of 5
Squat - 5/100x2, 5/135, 3/175, 2/210, 5/250, 5/255x2
- I think the 5/250 was good, but I noticed on 5/255x2 I wasn't going all the way down. Should I back up a tad bit? Suggestions?

Military Press - 5/55x2, 3/75, 2/90, 4/105, 3/100, 3/95
- This one I'm not sure what happen, can someone help explain?

Pendlay - 5/75, 3/95, 2/115, 5/125x3
- did better form with workout set

I dropped weight on all three exercises to get a better feel / workout. I noticed my form was not great e.g. Pendaly, I wasn't getting it all the way up.

WednesdaySquat - 5/100x2, 5/135, 3/175, 2/210, 5/250, 5/230x2
For the set at 250, I was not going all the way down. Dropped to 230 to improve form. Form was better but not great; I was able to go deeper but not sure if I was going as deep as I suppose to. How do I ensure squat form is great in that I go as low as I'm suppose to?!? At home, I put my bench into decline position which when I sat on it, my legs would go just past parallel. I would squat to bench and then go up (touch & go effect, but no bounce). It's difficult to tell in the mirror, but it doesn't look like I was going as deep as I should.

I noticed something else that I hadn't noticed before. When lifting the bar to squat, I feel the weight throughout my whole back. It wasn't necessarily pain, but it wasn't comfortable while lifting the bar. Once I started to squat, it subsided. - Any ideas?

I saw someone put a weight under each foot. He, also, reached out and held weights vs holding bar close. What does each of those do?

Bench Press - 5/65x2, 5/85, 3/115, 2/135, 5/160, 5/165, 4/170
Dropped to 160 because I wasn't getting 5's at 175 and form was suffering. At 160 form was good, the last one was a little tough. At 165, form good, the last one was a little tougher. 170 was tough but doable; would have gone for 5th if I had a spotter.

Deadlift - 5/155, 3/195, 2/230, 4/275
- was just awesome to pick up that much load. While taking a shower I felt a very painful sensation on my knees; looked down to find where I had scraped them with the bar while doing this lift....ouch!

I think I got carried away with lifting heavy that forms started to suffer. Thus, this week I have backed the weight off to see where I should be with correct weight, best form, etc. I am over-concerning myself with the possiblity of needing to reset that I am not focusing on just doing what I need to do. Any helpful thoughts would be greatly appreciated.